Super Fast Fat Loss Workouts

The Fast Track to your Six-Pack

These workouts have been used extensively not only with elite athletes e.g. professional soccer players and satisfied private clients, but also it is a fast-track to fat loss and muscular development for fitness models and actors in order to drive up the metabolism and shed those last few unwanted pounds of body fat.

For many clients these sessions have been used to fast-track people into single digit body fat figures.

For many, using these example workouts coupled with a correct directed and clean nutrition programme is all they needed to see their ideal body.

Follow this progressive 10 week programme and see the fat drop off.

Burning Fat the Fitness Model and Actors Way!

The – ‘Licensed to Thrill’ Mass Building and Fat Loss Programme

Perform three sets of each session 3-4 times weekly

This is the way actors and fitness models train in order to gain muscle mass and lose body fat in a controlled way. This is a time-effective but highly intense 8 station workout programme. Coupled with an ideal nutrition programme this is incredibly effective.

Most of my private clients use this programme for fast fat loss with many dropping as much as 2-3kilograms in a month and as much as 5% body fat.

I advise that you purchase a gym ball, stretch cords and some dumbbells or barbell in order to provide yourself with progressive resistances.

Please don’t under-estimate just how hard this programme is. Make sure that you are fully recovered before completing the next session and if needs be stick to bodyweight resistances where you can. You can then adjust to suit your requirements later.

Week 1

Exercise

Sets

Reps

Rest:

Dumbbell Clean, Squat and Press

3

15

Swiss Ball Crunch

3

20

Standing Stretch Cord Rows

3

12

Swiss Ball Squats with Dumbbell

3

15

Shoulder Press with Dumbbell

3

12

Calf Raises (Bodyweight)

3

15

Bicep Curls (Dumbbells or cords)

3

15

Squat Jumps

3

20

2m

Week 2

Exercise

Sets

Reps

Rest:

Barbell Clean, Squat and Press

3

15

Bench Triceps Dip

3

12

Hamstring Curls (with Swiss Ball)

3

12

Stretch Cord Pull Down

3

15

Shoulder Press with Barbell

3

12

Swiss Ball Crunch

3

20

Stretch Cord Pull Downs

3

12

Squat Jumps

3

16

1.45s

Week 3

Exercise

Sets

Reps

Rest:

Squat Jumps

3

20

Wide-Grip Press-up

3

15

Swiss Ball Bodyweight Squat

3

15

Seated Stretch Cord Row

3

15

Swiss Ball Crunch (Weighted)

2

15

Shoulder Press with Barbell

2

15

Lunges (weighted)

2

15

Stretch Cord Bicep Curls

2

15-20

1.30s

Week 4

Exercise

Sets

Reps

Rest:

Swiss Ball Press Up (hands on weight)

3

10

Reverse Lunges (12 each side)

3

12

Weighted/Resisted Press Ups

3

6

Swiss Ball Hamstring Curl

3

12

Pull Ups (band assisted)

3

10

Swiss Ball Squat

3

10

Stretch Cord Rows (seated)

3

15

Squat Jumps

3

25

1.15s

Week 5

Exercise

Sets

Reps

Rest:

Dumbbell Bench Press

3

10

Swiss Ball Press Up (hands on weight)

3

10

Weighted Swiss Ball Squat

3

10

Barbell Squats

3

12

Swiss Ball Press ups

3

12

Dumbbell Swing Ups

3

20

Stretch Cord Pull Downs

3

12

Weighted Swiss Ball Crunch

3

12

1m

Week 6

Exercise

Sets

Reps

Rest:

Pull Up (Band assisted if required)

3

10

Dumbbell Clean, Squat and press

3

10

Swiss Ball Press Up (hands on weight)

3

10

Dead Lifts

3

10

Bent Over Dumbbell Row

3

10

Weighted Lunges

3

12

Bench Press

3

12

Swiss Ball Crunch

3

15

45s

Strength Phase – Week 7

Exercise

Sets

Reps

Rest:

Power Press up

3

12

Lunges (Un-weighted)

3

15

Stretch cord Pull Down

3

15

Squat Jumps

3

20

Close Grip Press Ups

3

15

Knee Raises (Holding weight)

3

15

Seated Row (with stretch cords)

3

15

Calf Raises (weighted)

3

15

30s

Week 8

Exercise

Sets

Reps

Rest:

Power Press Up (clapping between)

3

14

One-Arm Dumbbell Power Cleans

3

12

Pull Up (Assisted if required)

3

12

Split Lunge Jumps

3

16

Dumbbell Military Press (seated)

3

12

Squat Jump

3

16

Bent over rows (12 each side)

3

12

Swiss Ball Crunch (weighted)

3

25

30

Week 9

Exercise

Sets

Reps

Rest:

Pull Ups (Unassisted)

3

8

Stretch Cord /Band Rows

3

12

Jump Squat (holding weights)

3

12

Barbell Clean, Squat and Press

3

12

Staggered Power Press Up

3

10

Split Lunges (weighted) (10 pr side)

3

12

Press Ups

3

10

Swiss Ball Squats (Weighted)

3

16

30s

Week 10

Exercise

Sets

Reps

Rest:

Dumbbell Bench Flyes

3

12

Feet on Swiss Ball Press Up

3

12

One Arm Dumbbell Clean and Press

3

12ea

Dumbbell Squat

3

12

Pull Ups

3

8

Swimmer Stretch Cord Pulls

3

12

Hamstring Curl with Swiss Ball

3

20

Swiss Ball Press Ups

3

18

30s

Fat ‘Super’ Burn Phase – Week 11

Exercise

Sets

Reps

Rest:

Dumbbell Clean, Squat and Press

3

20

Barbell Squats

3

16

Stretch Cord Rows

3

14

Split Lunges (weighted 12 pr side)

3

12

Dumbbell Bench Press

3

12

Weighted Bench Step Ups

3

20

Triceps bench Dips

3

16

Dumbbell Clean, Squat and Press

3

20

30s

Week 12

Exercise

Sets

Reps

Rest:

Floor Crawlers (with weights in hands)

3

30s

Squat Jumps (weighted)

3

16

Press Up (lifting weight with each rep)

3

10

Squat and Press with Dumbbells

3

16

Pull Ups

3

8

Lunges (Weighted) (16 per leg)

3

16

Dumbbell overhead swings

3

12

Swiss Ball Crunch with Weight Press

3

25

30s

EXERCISES FOR THE ‘LICENSED TO THRILL’ WORKOUT EXPLAINED

Ø Dumbbell Clean, Squat and Press:

Take a weight that you can lift relatively easily, lift into a power clean, then drop into a squat and then push up overhead then repeat.

Ø Swiss Ball Crunch:

Lie on a Swiss Ball and arch your back with your arms stretched out, then sit up and reach as far over your head as possible, then slowly ease back into the laying position again.

Ø Standing Stretch Cord Rows:

Attach the stretch cords to a strong fixed area. Then stretch them out to a strong resistance then draw them back in a rowing action. Maintain control of the cords at all times.

Ø Swiss Ball Squats (weighted or Un-weighted):

Stand with the Swiss Ball pressed between your back and the wall, then squat down whilst holding a set of dumbbells.

Ø Shoulder/Military Press (Seated or standing with Barbell or Dumbbell)

In the clean position lift the weight and press overhead and return back down to the clean position (NEVER press the weight behind the neck).

Ø Calf Raises (Weighted or un-weighted)

Stand with or without dumbbells in hands by your side or barbell on shoulders and raise up onto your toes and in a controlled manner ease back down. For a greater range of motion try calf raises on a step, but remain in control at all times and do not over-stretch.

Ø Bicep Curls

Hold the dumbbell, barbell or stretch cords with palms facing outward and explosively lift until you feel a tight contraction in the biceps. Hold and squeeze the biceps in that position for 3 seconds and then slowly and in a controlled manner lower the weight.

A further progression is to add a twist to the lift by starting with the ‘hammer position’. This involves starting with your palms facing your the side of your legs the powerfully lifting and twisting to the normal bicep curl position, squeeze and lower.

Ø Squat Jumps (Weighted or Un-weighted)

Squat down until your hands touch the floor, then explosively jump as high as you can, driving the arms upwards, and then repeat.

Ø Dumbbell/Barbell/Stretch Cord Bench Press

Lie on bench and then explosively drive the weight upwards as quickly as possible (do not lock the elbows) then in a controlled manner lower the weight back down to the chest this should take around 4 seconds. Do not bounce the weight off the chest.

Ø Barbell Squats

Stand with barbell on shoulders and slowly lower down until your legs are at 45 degrees with the ground. Then powerfully drive up into the standing position then repeat.

Ø Dumbbell Swing Ups

Stand swinging the dumbbell between the legs, then swing the dumbbell up above the head and control it on the way back down then repeat.

Ø Stretch Cord Pull Downs

Find a fixed area overhead to set the stretch cords (e.g. through a hole in a garage rafter) then kneel down so that the cord is resisted and perform the Latissimus Dorsi pull down. The arms pull the cords from an overhead position down to the mid torso and then in a controlled manner back up again.

Ø Press Up (Straight or on knees)

Perform straight press-up's, if you can't handle these just yet, start on your knees and build up to them

Ø Swiss Ball Press Up (hands on dumbbells)

Set a pair of dumbbells (the same weight and height) around shoulder width and grip with the hands, set your feet on the Swiss Ball and perform a deep press up, driving up powerfully and lowering in a controlled manner.

Ø Wide-Grip Press-up

A further development on the straight press up. Just set your arms wider than shoulder width, or again try these with the hands on the dumbbells. Always focus on keeping a straight back and high quality reps.

Ø Power Press Up (Including claps and staggers)

Another further development on the straight press up. Perform the usual press up but on the upward phase drive up until the hands leave the ground. A further development is to clap between each drive upwards or to stagger the drive so that you are jumping from side to side. Always focus on keeping a straight back and high quality reps.

Ø Close Grip Press Up

Another further development on the straight press up. This is a press up with the hands placed together in a close grip. Always focus on keeping a straight back and high quality reps.

Ø Press Up (lifting weight with each rep)

Perform a normal press up but after each rep perform a one arm row alternately and repeat

Ø Press Up into Side Stretch

Perform a straight press up, controlled on the downward phase and drive up on one side into a straight cross and then return to the press up position again. Then immediately perform on the other side.

Ø Plank/Side Plank

Holding something similar to a straight press up position, but with your forearms on the floor in front of you. Hold the abdominals in tight and hold the position for the given time. The side plank is similar apart from you are positioned on your side.

Ø Seated Stretch Cord Row

Find a fixed area to set the stretch cords then in a seated position pull the cords towards you in a rowing action, maintaining control of the cords at all times.

Ø Lunges (Weighted or Un-weighted)

From a standing position step forward with leading leg and squat down until the standing leg’s knee lightly touches the ground (I recommend laying a small piece of carpet or runner below to limit stress to the knee). Then from this position drive back up an repeat with the other leg.

Ø Reverse Lunges

Performed the same as above but this time stepping backwards.

Ø Swiss Ball Hamstring Curl

Lie on your front gripping the Swiss Ball between your feet. Then raise your legs upward to 45 degrees and in a controlled manner back down again and repeat.

Ø Pull Ups (Weighted, Un-weighted or band assisted)

Grip the bar with the palms facing out and slightly wider than shoulder width and from a hanging position powerfully pull up to the shoulders (not just the chin!) hold and squeeze, then in a controlled manner lower back down and repeat.

Ø Dead Lift

Grip the barbell around shoulder width apart (either palms inward or alternate grip e.g. one hand palm in and one hand palm out). Squat down keeping the back straight and then powerfully lift the weight with the legs until upright then in a controlled manner lower the weight back down and repeat.

Ø Bent-Over Dumbbell Row

Lean on the bench with one knee and one arm, keeping the back parallel to the floor. Grip the dumbbell with the free hand and raise up until the elbow and upper arm is level with the back and the control the weight back down and repeat.

Ø Knee Raises (Holding weight)

Sit on a bench (or on the floor) with legs outstretched, then draw the knees into the chest and back out again whilst using a weight to counterbalance yourself. A progression on this is to hold a weight between your feet.

Ø One-Arm Dumbbell Power Cleans

In the squat position, drive the dumbbell upwards into the clean position and then lower down in a controlled manner and repeat (A progression of this is to drive the weight over head in a shoulder press).

Ø Split Lunge Jumps

This is a ballistic jump into the lunge position (make sure that your knee doesn’t hit the ground though). From the lunge position drive upwards so that you alternate from one leg to another and repeat.

Ø Dumbbell Bench Flyes

Similar to the bench press but instead of driving the weight upwards, the weight is drawn out to the sides then driven upwards in a pressing action.

Ø Swimmer Stretch Cord Pulls

This is a mix of the lat pull down and seated row. Set the stretch cords to a fixed point in front (and slightly above) of you (in a standing position) to a high resistance. Then bend forward slightly with the arms outstretched, then pull down the mid-line of your body and then drive out to the sides and in a controlled manner return to the start position.

Ø Weighted Bench Step Up or Bench Jumps

Hold two dumbbells and step up onto a bench/step and back down again. Bench jumps are two footed jumps up onto the bench and back down again (Safety warning: make sure that you can complete the jump up safely).

Ø Triceps Bench Dip

Place your hands behind you on the bench, around hip width apart, then hold the body up and in a controlled manner lower the body down then powerfully drive up and squeeze the triceps then slowly lower down again, repeat.

Ø Floor Crawlers (with weights in hands)

Crawling forwards on hands and feet holding a light dumbbell in each hand.